Monday, May 14, 2012

Here are some of the basic standing yoga poses.You can get so many benefits from Standing yoga poses as they help with balance, strengthen your posture, relaxes and calms your mind as well as increasing your mind and body awareness.

As you inhale, raise your left foot and place the sole of your left
foot on your ankle, calf, mid thigh, or upper thigh with your toes
pointing down.

Keep your gaze at one point as you breathe.

Feel that your left knee is comfortably pointing out to the side.

The center of your pelvis should not drop to the left causing the entire pelvis to shift right.

Gently press your left foot into the right inner leg. Visualize
keeping your hip points and shoulders level with the ground by engaging
your right outer hip muscles and pressing lightly into the right big toe
mound.

Feel an energetic connection rising from the medial (inner) arch of
the right foot upwards to your inner groin line. Keep a light
contraction in your core muscles to keep the abdomen from falling
forward.

Place palms in the prayer at the heart. As you inhale, slowly
raise your arms overhead with your hands still in prayer. Keep the
shoulder blades from rising to avoid tension in the neck. Continue to
press your right foot lightly into the ground as the crown of the head
lifts. Stay here for several breaths

As you exit, exhale and slowly lower your palms to heart and softly
place your left foot on the floor into Mountain Pose. Pause to shake the
right foot and repeat on the other side.

Triangle Pose

UTTHITA TRIKONASANA

Stand at the top of your mat in Mountain Pose. Take a big step back
(approximately 3 feet) with your right foot, turning your foot towards
the side of the mat while keeping your left toes pointing forward. Your
two hip points are now facing the side of the mat.

Inhale as you take your arms out in a “T” with your palms pointing
down. You shoulders are relaxed while moving your shoulder blades
down your back.

Exhale as you begin to hinge at your hip towards your left leg, deepening the crease where your hip bone meets your pelvis.

Continue to reach out through the top of the head, keeping the spine
long, and both sides of the torso of equal length. Lift your knee
cap on your front thigh, contracting the quadriceps to support your
knee.

Allow your left hand to float towards your (from beginner to
advanced) shin, a block on the inside of the foot, a block on the
outside of the foot, or your fingers/palm on the mat or big toe.

Your right arm will float up towards the sky, keeping the arms in a
“T”. Which ever hand position you choose for your bottom hand, ensure
you keep your spine and torso long, without creating a bend in the
waist.

Draw your low belly in to support the lower spine.

Tuck your chin in slightly, lengthening the top of the neck near the skull, and turn your gaze up towards your right hand.

Keep your connection with the earth, especially grounding with the
outside of your back foot, and all four corners of your front foot.

Breathe comfortably as you hold the position.

To exit the pose, on an exhale look down towards your left foot,
draw your low belly in, root down through the feet, and inhale as you
rise up.

Turn and step back to the top of the mat and repeat on the opposite side

Warrior 1

Begin in Mountain Pose. Exhale as you step your left foot back
three to four feet. Align your left heel behind your right heel and
then turn you left foot out 45 degrees keeping your right foot forward.

Rotate your hips so both of your hip points are facing forward and parallel to the front of your mat.

Gently root the outer edges of your left foot into the mat as your hips and shoulders rotate forward.

Reach through your fingertips as the palms face inwards and
draw your shoulders blades down encouraging your shoulders to move down
and away from the neck. Feel as though your shoulder blades lightly hug
into your back.

As you continue to breathe, feel your right heel anchoring allowing
the toes to lighten and spread. Applying slightly more pressure in your
right heel rather than the toes will keep your right knee more stable
and will minimize the force being placed into the knee joint. Continue
to draw your tailbone under and towards the pubic bone and feed the
bottom front ribs in keeping your abdomen from swaying outward.

Picture the pubic bone lifting towards your navel.

Keep strengthening the pose by pressing the outer left heel into the
floor sending a lifting energy up the left leg into the pelvis and
through to the arms.

Stay tall over the pelvis feeling your ribcage (especially the back
edge) lift away from your pelvis. Keep your head in a neutral position,
gazing forward, or tilt your head back and look comfortably up at your
thumbs.

Breathe slowly and stay for 30 seconds to 1 minute.

To exit, exhale to lower your arms and place your hands onto the
hips. Inhale as you press firmly into your right heel and step your left
leg forward. Exhale to release your hands from the hips and adjust your
feet and pelvis into Mountain Pose.

Take a few breaths and then repeat with the other side for the same length of time.

Extended Side Angle Pose

Begin in Mountain Pose. Exhale as you step three to four feet apart.

Lift your arms horizontally so they are parellel to the floor with
your palms facing down. Keep you arms full of energy as you feel your
shoulder blade and heart region open.

While your legs are straight, angle your left foot in slightly to
the right and turn your right foot out 90 degrees. The right heel
should be aligned with the left heel after adjusting your ankles.

Lightly contract your thighs, and then rotate your right thigh
outward just enough that the center of your kneecap follows the
centerline of your right ankle. Rotate the left hip slightly forward (or
inwards), while rotating your upper torso back to the left thus
preventing your torso from facing downwards later in the pose.

As you inhale, ground your left heel to the floor. Then exhale and
bend your right knee over your right ankle, so that the shin is
perpendicular to the floor (as if performing a Warrior stance).

As you bend your right knee, gently connect the outer right foot
into the earth so that your knee continues to follow an even, centered
line over your heel.

If your strength permits, position your right thigh parallel to the
floor. Do not allow your thigh or hips to fall lower than the level
of your bent knee.

Continue to ground your left heel to the floor. As you exhale,
contract your abdominal and core muscles as you place the right side of
your torso down on your right thigh. Without falling heavy into your
thigh, press your right fingertips (or palm) on the floor just outside
of your right foot. Bring energy into the pose by connecting the right
knee against the inner arm. During this phase of the pose, your abdomen
may passively push out creating an increased arch in the lower back. To
prevent this unwanted passive arching, pull in your abdomen enough that
your tail bone draws under and towards the pubis.

As your left arm is now reaching straight up from the shoulder to
the ceiling, firm your shoulder blades against the back ribs. Then
turn your left palm to face toward your head, and as you inhale
reach your arm over the back of your left ear. Your palm should be
facing the floor without creating a crowded feeling in the neck and
shoulder.

Continue to elongate and stretch from your left heel through your
left fingertips, feeling a natural lengthening along the entire left
side of your body. If comfortable, turn your head to look at the left
arm while keeping the sides of the neck even. As the left side of the
body lengthens, mimick this length along the right side of the torso as
well. Stay evenly engaged through both feet encouraging lightness rather
than heaviness

To exit, inhale as you press both heels actively into the floor.
Feel your left arm reach and pull you toward the ceiling. As your right
leg straightens, bring your spine balanced over your pelvis and flow
your arms horizontal to the floor.

Sunday, April 29, 2012

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Monday, April 2, 2012

Getting back to the basic yoga poses builds strength and develops stamina and improves your posture

Make
sure you do Yoga on an empty stomach, the best time of the day is just
before breakfast or just before dinner, when you have the greatest
amount of energy.

Here are some of the basic standing yoga poses.

Mountain Pose

This is the basic standing pose and begins and ends all
the standing poses. Stand with feet together, toes pointing forward and arms at
your sides. Relax your shoulders; keep chin parallel to the floor. Your body
weight should be evenly distributed between the toes and heels and from right
to left. Hold for several breaths; breathing rhythmically.

Moon Pose

Stand with your feet parallel and shoulder-width apart,
arms relaxed at your sides. Inhale and raise your arms up from the sides
interlocking your fingers straight up over your head. Stretch up to the
ceiling. Hold. Exhale and bend to the right side, bending from your hips, left
arm close to your ear. Hold. Inhale and stretch back up to the ceiling. Exhale
as you repeat on the other side. Hold. Inhale and stretch back up to the
ceiling. Hold. Exhale and relax your arms to your sides.

Benefits: Stretches and tones the sides of
the body, massages the liver when stretching to the right and the spleen when
stretching to the left

Forward Bend Pose

Stand with your feet hip-width apart, arms relaxed at
your sides, knees slightly bent. Inhale while stretching your arms out to your
sides and overhead. As you exhale, bend forward from the hips, keeping your
back flat. Then allow your upper body to loosen and hang. Bend your knees till
your fingertips touch the floor. Allow your head to dangle and your arms to
hang loose. Hold. Inhale and slowly curl back up to standing.

Benefits: Releases tension in lower back,
gently stretches the spine and hamstrings; also has a calming effect on the
system; refreshes your mind and clears your head.

Chair Pose - Fierce Warrior

Stand with your feet parallel and slightly apart, arms
relaxed at your sides. Inhale and lift your arms to the sides and straight up
over your head; exhale and bend your knees and extend your arms so they are in
line with your body or so they are parallel to the floor with your palms
together or slightly apart. Be careful to keep your knees from buckling inward
and keep your heels on the floor. Hold. Inhale and straighten your legs. Exhale
and lower your arms to your sides.

Benefits: Removes shoulder stiffness;
strengthens your legs and ankles; lifts your diaphragm; massages your heart;
tones your back and stomach; and develops your chest.Chair pose strengthens the ankles, thighs, calves, and
spine, stretches the shoulders and chest, and stimulates the abdominal organs,
diaphragm, and heart, as well as the feet.

Warrior I Pose

Stand with feet directly below the hips. Spine is
straight. Inhale and bring your arms forward, up and overhead, palms facing
each other. Exhale and take a large step forward with your left foot, bend your
left knee.

Keep knee directly over ankle. Right foot is extended behind you;
press your right heel in the direction of the floor, resting ball of foot
lightly on the floor if comfortable. Hold. Repeat with other leg.

Stand facing forward with your feet as wide apart as is
comfortable. Inhaling stretch your arms out to the sides, parallel to the
floor, palms down. Turn your left foot out to 90 degrees and your right foot in
the same direction to about 15 degrees. Exhale and bend your left leg into a
right angle so that the knee is directly over your ankle. Press your right heel
into the floor to help steady you. Keep your left ankle from rolling in on
itself. Turn your head and look over your left arm. Hold. Inhale and straighten
your left leg. Exhale and lower your arms and come back to starting position.
Repeat with the opposite leg.

Benefits: Stretches the muscles of the legs
and ankles; opens the chest and groin, and stimulates the entire body. It
develops balance and stamina.

Triangle Pose

Stand straight with your arms by your sides and your
feet flat on the floor, facing forward and slightly more than shoulder-width
apart. Inhaling, raise your arms to the side. Keeping your knees straight,
exhale and bend to the right side, sliding your right hand down your right leg.
Raise your left arm straight up toward the ceiling. Take care not to twist the
body and to keep the head aligned with the spine. Hold. Inhale as you
straighten up; exhale and bend to the left side. Hold. Inhale and straighten
back up. Exhale and lower your arms to your sides.

Benefits: Helps bring flexibility to the
hips, shoulders and legs; stretches both sides of the body and gives a lateral
stretch to the spine; stretches and develops the intercostal muscles of the rib
cage; helps relieve backaches; strengthens the neck.

Benefits: Stretches and aligns back and leg
muscles. Can prevent sciatica. Massages the abdominal area and aids digestion.
Improves muscle tone and flexibility in the legs.

Tree Pose

Stand on your left leg with your foot placed firmly on
the floor, toes spread, and hands on hips. Focus your gaze on a spot in front
of you. Bend your right leg and place the sole of that foot flat on your ankle,
calf or left inner thigh; whichever is easiest. Press your right knee back and
place palms together at your chest. If possible straighten your arms overhead,
palms together. Hold. Repeat with other leg.

Stand erect, feet slightly apart and
parallel, arms relaxed at your sides. Focusing your gaze (drishti) on a spot in
front of you, transfer your weight to your left leg. Bend your right knee, and
with your right hand take hold of your ankle and press it to your buttocks.
Keep your knees together. Inhale and stretch up your left arm up in front of
you. Hold. Exhale and lower the arm and return to starting position. Relax and
repeat to other side.

Sunday, April 1, 2012

Make
sure you practice Yoga on an empty stomach, the best time of the day is just
before breakfast or just before dinner, when you have the greatest
amount of energy.

Beginner
Seated Postures

Cross Leg Sit Pose

This is the basic seated pose. Sit with your legs
crossed, feet tucked under your legs. Either leg may be on top; but try to sit
more often with the leg that is least comfortable on top to balance your body.

Place a small cushion under your tailbone if this is more comfortable. Allow
your legs to relax onto the floor. Rest your hands on your knees.

Keep your
back and head erect, chin parallel to the floor and neck extended slightly
upward. Breathe gently and rhythmically.

This posture is good for
practicing breathing exercises and meditation.

Cross Leg Spinal Twist Pose

Sit in "Cross Leg Sit". Inhale and place your right hand on your
left knee and press your left hand flat on the floor with your wrist close to
your tailbone. Exhale and twist your body around to the left. Hold. Inhale and
as you exhale reverse out of the pose. Do other side

Sit erect, legs extended. Fold one leg so that the sole
of the foot presses high on the muscle of the other thigh. Inhale while raising
your arms overhead, palms facing each other. Exhale, bend toward outstretched
thigh. Stop when your back begins to round. Grasp extended leg where you can
without straining; at calf, ankle or foot. If it helps, bend leg slightly.
Hold. Repeat on other side.

Seated Spinal Twist Pose

Sit on the floor with both legs straight out in front of you. Bend your
right knee with the right thigh on the floor, cross your left leg over your
right thigh, and place your left foot flat on the floor next to your right
knee. Put your left hand flat on the floor behind you with the arm straight,
palm down, fingers pointing away from you. Inhale and turn slightly to the
left. Bend your right arm and place your right elbow on the outside of your
left knee. Keep your shoulders down. Exhale and twist your spine and push your
chest forward to lengthen the spine. Don't over twist your neck. Keep the twist
the full length of the spine for full benefit. Hold. Inhale and return to
starting position and repeat on the other side. If this is too difficult, keep
your right leg straight and bend left leg over the right leg with the left foot
flat on the floor on the outside of the right thigh. Hold the left knee with
your right elbow. Place your left hand on the floor behind your back and twist.

Start in cross legged seated position and pick up the right leg with your hands.

Then insert your fingers and thumb into your toe, one at a time.

Use your hand as resistance and push your hand and foot towards one another

Release the resistance and repeat, pushing a little more the next time.

Repeat 6-8 times on one foot.

Then repeat on the other foot

TOE CURLING

Kneel and sit back on you heals with the tops of your feet in contact with the floor. Your soles will stretch and curve into a good arch underneath you. Keep your big toes and heals together so there is not gap or space between the feet. If the front of your ankles are not flexible enough to rest comfortably on the floor without a space, use a small towel to roll into a tight tube shape to place underneath, and gradually use smaller cloths until you no longer need this prop.
Sit with your back and spine straight but not tense. Let your spine lengthen upward without forcing it. Imagine a string attached to the top of your head up to a bunch of helium balloons. On your breath inhale relax and balance, then on the exhale allow your spine to lengthen and straighten, stretching gently upward.

Aim to stay in this position for 5 minutes. If this is uncomfortable or you experience "pins and needles," you probably need a larger rolled towel beneath the front of your ankles.

Now we are going to tuck the toes so that your soles raise facing directly behind you as your toes curl away from the soles. Lower your weight slowly and gently onto the length, not tips, of your toes. This will stretch the toes and soles. Avoid stretching too hard or release too much weight. Gradually after practicing for a few weeks gently increase the stretching in the toes and soles. Reduce stretch at any feeling of strain or pain.